RB34 Training Journal

I started training last week but decided to repeat week 1 again this week. I had this great training plan but as I started the workout I decided it was too much... It took me a couple days to learn what my body needed and what it was capable of at this present time and I made the adjustments and things are going much better. This first block of training will be four weeks and everything will be super general (even more general then tempo).


8-15-16
Hrv: 64.9
Daily change: -3.6
Readiness 10 - Green

8-22-16
Hrv: 70.3
Daily change +1.7
Readiness 10 - Green

Monday:
Jog 5mins
Static stretch A
Dynamic stretch A/B x10
Abs x100
2 mile trail run (60sec jog + 120sec walk)


Last week: 8-15-16 to 8-21-16
Monday: Pure hell worked over one hour but hardly got anything done because my heart rate was crazy... Fuck it I'm going home.
Tuesday: Little better then monday but once again I had to make mid workout adjustments.. Warmup, bodyweight circuits etc.
Wednesday: Much better.. Warmup, 2 mile trail run jog/walking etc
Thursday: Adjusting to the workouts.. Warmup, bodyweight circuits etc.
Fri-Sun Rest.. Was planning to train on Friday but didn't have much time.

I need to crank mine back up. I never really stopped training. Just lowered the intesity

Quote:

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Originally Posted by Chris6878

I need to crank mine back up. I never really stopped training. Just lowered the intesity

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Crank what up? Gotta take time off...

Quote:

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Originally Posted by RB34

Crank what up? Gotta take time off...

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ive taken about a week and a half off, then did a week off with therapy and easy tempo twice that week

8-23-16
Hrv: 69.8
Daily change -0.5
Readiness 10 - Green

Tuesday:
Jog 5mins
Static stretch A
Dynamic stretch C/D x10
Abs x100
Bodyweight circuit: 2x20 3min rest
Walking lunges
Pushups
Situps
Quad hip ext
Band good mornings
Toe raises
Hovers
Mia x20 (lower leg complex)

Mia:
Toe walk
Heel walk
Toe lunge walk
Heel walk eversion
Toe walk eversion
Heel walk inversion
Toe walk inversion
Toe scrunch walk
Side foot walk

About to complete week 3, all is going well... I will make weekly updates since the training is so general.

One way I'm tracking progress is keeping track of my total workout time - trying to decrease session time each week.

Block 2 is coming soon, the 2 mile run will move into ext tempo and mb circuits and the other 2 days will be more bodyweight exercises. The warmups will slowly move into track style warmups. No need to rush anything - slow cook it!!!!

Week 4:
Tuesday/Friday:
Jog 5mins
Static stretch A
Dynamic stretch A/B x10
Abs x100
2 mile run 60 jog/2m walk
Cooldown

Thursday/Saturday:
Jog 5mins
Static stretch A
Dynamic stretch C/D x10
Abs x100
Bodyweight circuit: 2x20 2min rest
Walking lunges
Pushups
Situps
Quad hip ext
Band good mornings
Toe raises
Hovers


Had to change my workout days last week because of scheduling issues at home. I'll be starting block 2 on Thursday morning the state gas issues and her grad school schedule etc I have to go Thur-Sun this week and Tue Thur Fri Sat next week. All the work is on the low end so I shouldn't have any issues fitting everything in over the next 2 weeks.

Block 1 was great, all the work was extremely general but it was exactly what my body needed off a 3yr layoff. Bodyweight stayed around 182-184 and I dropped 1-2inches off my waist. Def got better this past block.. Grade A....

9-26-16
Hrv: 70.7
Daily change -8.4
Readiness 10 - Green

Monday:
Warmup B
Abs x100
Rest 30-60s btw sets and 2-3 btw drills
1a: Pushups 4x12
1b: Bw squats 4x12
2a: Band pushdowns 4x12
2b: In place Lunges 4x12
3a: Rainbows 4x12
3b: Hovers 4x20s
4a: Skywalkers 4x12
4b: Pull through 4x12
5a: Band Vert Pd 4x12
5b: Rev lunge (front leg elevated) 4x12

First day of block 2, it wasn't bad after a one week layoff. Had plans on performing a med ball circuit but I'll move it to the tempo day instead. All exercises are body weight. Two more months of general work before I hit the track and weight room for more intense training... #slowcook Enjoy the process!!!!

Tell me about your resting HR. Is it 70? Or is that once your day begins?

It's hard to coach yourself.

What's #slowcook? Are you slow cooking yourself? LOL.

Low 60's. Enjoy the process. It's fun seeing the improvement each week.

http://www.bioforcehrv.com/

Quote:

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Originally Posted by Angela Coon

Tell me about your resting HR. Is it 70? Or is that once your day begins?

It's hard to coach yourself.

What's #slowcook? Are you slow cooking yourself? LOL.

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9-27-16
Hrv: 55.6
Daily change -15.1
Readiness 7 - Amber

Tuesday:
Warmup A
Abs x100
2x3x100 mb tempo
Ringo x8

(set a) Wup A; Static Flexibility Series; Dynamic flexibility A/B x10

Warmup A:
200m skip/600m jog
50m alt gallop
50m skip w arm cross
50m pickup run
50m bkwd skip arm cross
50m skip lunge
50m tall shuffle
50m back run
50m zigzag run

Dynamic Flexibility:
Series A:
Head rotation
Trunk rotation
Lead leg pick up r-l
Trail leg pick up r-l
Front eagle
Back eagle

Series B:
Adductor/Inside leg lifts r-l
Scissors
Knee to armpit
Donkey kicks 1
Donkey kicks 2
Fire hydrant F-B

Ringo: static core work
prone elbowstand leg lift r/l
supine elbowstand leg lift r/l
prone handstand leg lift r/l
supine handstand leg lift r/l
side elbowstand bottom leg lift r/l
side handstand bottom leg lift r/l
side elbowstand top leg lift r/l
side handstand top leg lift r/l

I decreased my overall volume after receiving my hrv reading this morning... Overall the session went well.. Glutes and hamstring was a little sore today.

I am in no rush to push things, don't have any meets or anything in the near future. One of my main goals was to stay injury free. Why do more when your body is responding to less. I will cont to add more each week/month but I have no reason to do more right now. The plan was to do 2x5x100 today but after my hrv results and judging how my body felt throughout the session I reduced to 2x3x100.

Quote:

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Originally Posted by RB34

Low 60's. Enjoy the process. It's fun seeing the improvement each week.

http://www.bioforcehrv.com/

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Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
Add to that some tempo work = Chicken Soup.
Nice Balanced Meal lol Love it.
If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol

Quote:

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Originally Posted by Balance

Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
Add to that some tempo work = Chicken Soup.
Nice Balanced Meal lol Love it.
If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

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Quote:

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Originally Posted by RB34

Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol

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Sounds like a solid plan.
Mini Me lol.

Wednesday: Rest
Thursday: Couldn't train too busy

Friday:
9-30-16
Hrv: 67
Daily change -2.6
Readiness 10- Green

Warmup B
Abs x100
Rest 30-60s btw sets and 2-3 btw drills
1a: Pushups 3x15
1b: Bw squats 3x15
2a: Band pushdowns 3x15
2b: In place Lunges 3x15
3a: Band Vert pd 3x15
3b: Rev lunge (front foot elevated) 3x15
4a: Rainbows 3x15
4b: Hovers 3x30s
5a: Skywalkers 3x15
5b: Pull through 3x15

10-01-16
Hrv: 68.5
Daily change +1.5
Readiness 10- Green

Saturday:
Warmup A
Abs x100
5x200 walk back
MB circuit: 1rd (300)
Chest pass x25
Side toss r/l x25
Oh toss x25
Extend 20sec

Extend: static core work
extended table
isometric prone
isometric supine
isometric side r/l
extended crunch
extended prone swimmer
extended rock

I'll check back in at the end of this block...

10-02-16
Hrv: 77.9
Daily change +9.4
Readiness 10- Green

Completed week 3 yesterday gonna start week 4 Saturday morning. Mother in law visiting this weekend and grad school scheduling issues next week, I'm gonna go Sat Mon Thur Fri to complete the final week of block 2. The weekends are always big money makers won't have time for much else.....

Lucky me, I get to take Sat/Sun off all grad classes cancel form the last week's hurricane..

10-16-16
Hrv: 81
Daily change +6.6
Readiness 3 - Red
Resting HR 58

My body is in a heightened state of recovery and has turned down sympathetic activity and shifted into a deep parasympathetic state. Yesterday was a blessing with the off day!!!

Quote:

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Originally Posted by RB34

Lucky me, I get to take Sat/Sun off all grad classes cancel form the last week's hurricane..

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What are you getting your degree in? I found grad school easier than under

Monday:
Warmup A
Abs x100
4x5x100 45/3-4
Ringo x12

Week 1:
Monday:
Warmup W
8x60m buildups 80% 2m
Squat 3x10
Bench press 3x10
Db walking lunge 3x10
1a: Hip thrust 3x10
1b: Dips 3x10
2a: Bar shrugs 3x10
2b: 4 way neck 2x15

I'll make regular posting once i start track and field training late spring.

The earlier work did a great job getting me ready for this phase. Usually the high rep squats and lunges would have my legs on fire - not today. Still have 4 more months of prep before i get into serious track work.

Mod Warmup W: (set W) Jog-Skip 800m; Static Flexibility Series; Dynamic Flexibility A/C 1x10
Sprint Drills A 1x20m; Buildup 2-3x30

Nice to see this log back up. I finally gave in and bought the bioforce HRV with the finger sensor. I just wasn't too impressed with the ithlete and didn't want to pay a subscription service.

Tuesday:
Cardio choice+Dynamic series B/D x10
Bodybuilding circuits B/D: 2x10
Hurdle mobility x10

B:
Bar curls
1 1/4 pushdowns
Single leg curls
Hammer curls
Ab/Ad
Lat raises

D:
Peterson stepups
Rows
Hypers
Rear raises
Hang kneeups
Rotational side crunches

The main purpose of these circuits is to increase work capacity and also to help improve recovery.

Typical Mon/Tue menu: Bake chicken, black beans, quinoa, broccoli, cauliflower, and carrots.

Quote:

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Originally Posted by Ku2u#1

Nice to see this log back up. I finally gave in and bought the bioforce HRV with the finger sensor. I just wasn't too impressed with the ithlete and didn't want to pay a subscription service.

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How's the bioforce treating you?

Quote:

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Originally Posted by RB34

How's the bioforce treating you?

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It's far more simple than the other brands (Ithlete and Omegawave). With the finger sensor I don't have to waste so much time syncing with the phone and wearing a strap to bed. Joel really does put a lot of work into giving usable information to this product. I just now started using it again so I'll probably start logging in my workouts soon. Over the next few months I'm going to see how this compares with my T:C ratio scores that I get every couple of weeks.

Looks like you still have great general fitness!

Thursday:
Warmup A
400 The easy way: Stride-Jog-Stride-Walk 80% x4
Mid thigh pull 2x5
Counter move shrug 2x5
Good morning 3x10
Pullups 3x10
Glute ham 3x10

I'm not a huge fan of olympic lifts. I have decided over the next 4 months I will experiment with various pulls from different positions/angles. Nice quick training session today.

Gonna do my third hard lifting day on Friday and circuits early Saturday morning, I want to take my son to the mountains on Saturday.

Mod Warmup A: (set A) Jog-Skip 800m; Static Flexibility Series; Dynamic Flexibility A/C 1x10
Sprint Drills B 1x20m

Warmup A is very similar to the others without the buildups and sprint drills. Instead of sprint drills I will perform more hip mobility type of work (lunge walk, drop lunges, carioca series etc).

Quote:

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Originally Posted by Ku2u#1

It's far more simple than the other brands (Ithlete and Omegawave). With the finger sensor I don't have to waste so much time syncing with the phone and wearing a strap to bed. Joel really does put a lot of work into giving usable information to this product. I just now started using it again so I'll probably start logging in my workouts soon. Over the next few months I'm going to see how this compares with my T:C ratio scores that I get every couple of weeks.

Looks like you still have great general fitness!

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I still have a long road back.. I'm thinking about adding some pickup basketball or simple agility drills once or twice a week just to work on basic movement, coordination, and overall athleticism. After three years things seem to disappear... It's been about 8 weeks since I have used bioforce, I will probably start back next week. It's hard sometimes because of my son early morning wake up times.

I like the OL pulling variations you are using, are you using the double knee bend (knees forward) when doing the mid thigh pull? The standard from my time under Stone is that the knee angle should be 125-135 degrees and hip angle should be 145 degrees along with shoulders back behind the bar. I think the most common mistake is when athletes are loading this movement too much to where they can't hit these angles properly. Most college athletes I train just need 80-100kg to get a proper stimulus like plyos. When they use more weight, they lose technique very easily.

It will be interesting to see how much your son affects your HRV lol. Big props to you keeping up with the training.

I had extreme soreness in my hamstrings and lats on Friday. Saturday I took my son to the mountains for a lil adventure. I decided to rest on fri and sat instead of performing circuits etc.

Sunday:
Warmup W
8x100m strides 80% 2m
Podium Trap bar deadlift 3x10
Rdl 3x10
Db Incline (pause) 3x10
1a: Hip thrust 3x10
1b: Db row 3x10
2a: Barbell Shrugs 2x20
2b: 4 way neck 2x20

Second workout performing hip thrust keeping the weight very light and slowly increasing each training session.

Quote:

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Originally Posted by Ku2u#1

I like the OL pulling variations you are using, are you using the double knee bend (knees forward) when doing the mid thigh pull? The standard from my time under Stone is that the knee angle should be 125-135 degrees and hip angle should be 145 degrees along with shoulders back behind the bar. I think the most common mistake is when athletes are loading this movement too much to where they can't hit these angles properly. Most college athletes I train just need 80-100kg to get a proper stimulus like plyos. When they use more weight, they lose technique very easily.

It will be interesting to see how much your son affects your HRV lol. Big props to you keeping up with the training.

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He will be 1 yr old in 2 months. The first 3 months my wife was the one getting up with him even in the early stages he only got up 3 times a night and around 4 months he was sleeping from 7pm to 6 or 7 am. We def was blessed in that area because most of our friends had/has issues with their kids sleeping.

Most of my olympic stuff I learned from Gayle Hatch. His thoughts on the double knee bend. From his old site: The mechanical action in the second part of the pull known as the double knee bend or scoop is the result of proper technique and is not a direct conscious act in itself. This action should not be taught. It occurs quite naturally. The athlete has enough problems mastering the correct positions without confusing him with the complexity of the double knee bend. The majority of coaches who endeavor to teach the double knee bend fail. To teach this action will result in premature weight transference to the balls of the feet and loss of upward momentum in the phase between the first and second pull. These key points should be kept in mind while executing the pull: phase 1 - leg extension (In the initial pull from the floor, the barbell moves back toward the lifter. This allows a more stable, balanced position from which to exert force), phase 2 - hip extension, phase 3 - jump shrug. Start with feet hip width apart, hips above knees, back flat, shoulders in advance of the bar, arms straight, elbows out. Correct position as bar crosses the knees is extremely important. Leg extension complete, bar over center of feet, back angle constant, arms straight, elbows out, shoulders over bar. At the beginning of the "explosion phase", the feet are flat, hips extended, arms straight, elbows out. Proper body position at the finish of the pull reflects good technique. Legs and hips extended jump and shrug coordinated. All motion directed up. If the athlete performs other aspects of the movement correctly, then the double knee bend will occur naturally.

The older I get the more I move away from the olympic lifts. To technical and draining for me, I'll rather use those resources on the track performing things that are more exciting and transfer towards sprinting.

Week 3:
Friday:
Warmup W
12x60m buildups 80% 2m rest
Back squats 3x10
Bench press 3x10
Hip thrust 3x10
Dips 3x10

Decided to drop the walking lunges, shrugs, and 4 way neck. Didn't have anything else in the tank. Gonna have to reevaluate my back squat goals for this 8 week block, the weight felt like a max effort session - not good at all. I'm hoping the stress outside the gym was the reason why the weight felt so heavy. Bench press actually felt great.. Hitting the track early tomm morning...

Saturday:
Warmup A
stride-jog-stride-walk 80% 6x100
Mid thigh pull 2x5
Counter move shrug 2x5
Good morning 3x10
Pullups 3x10
Glute ham 3x10


Sunday:
Warmup W
12x100m stride 80% 2m rest
Podium trap bar deadlift 3x10x124kgs
Rdl 3x10
Hip thrust 3x10
1a: Db incline (pause) 3x10
1b: Db row 3x10
Hanging knee up 2x20

2-28-17
Hrv: 72.2
Daily change na
Readiness 9 - Green
HR: 64.5

3-1-17
Hrv: 61.9
Daily change -10.3
Readiness 7 - Amber
HR: 69

3-2-17
Hrv: 75.6
Daily change +13.7
Readiness 9 - Green
HR: 64.6

Unloading this week then starting my final block of 10's.

3-3-17
Hrv: 66.1
Daily change -9.5
Readiness 9 - Green
HR: 65.8

3-4-17
Hrv: 76.4
Daily change +10.4
Readiness 10 - Green
HR: 63.9

Completed final unload workout last night. Weekly hrv load is low-green so im ready for next weeks training load... Hopefully my RHR can get into the low 50's once i get into my track training.

https://www.youtube.com/watch?v=U1rgr6rumn8

Had to take last week and this week off to focus on March madness... Back at it next week..... 80s baby...

March madness is over and I'm ready to start back training. One of the many reasons why I allowed myself 6-9 months to get back into general shape before starting my TF training late spring/early summer because I knew their would be pit stops along the way. Gonna spend the next 4 weeks performing a mini aerobic block follow by a 4 week strength template.. After the strength template I'll take 2-3 days to perform some testing follow by rest.... I weighed myself before the training session and I'm down 7lbs in the past 4 weeks 186 to 179.

Week 1:
Tuesday:
Cardio choice 10m+Dym E
Squat 3x10
Rev lunge 3x8
Rdl 3x15
1a: Hip thrust 3x10
1b: Pull thru 3x15
Cardiac output 30mins (140-155 bpm)